A lot of us face the challenge of building their forearms to par with their biceps and triceps. You probably have noticed just how tough it is to get those forearms bigger the way you want, and particularly when it comes to have them of the same size. However, it is completely normal for one arm to be a bit bigger than the other because of the usage from the principal hand on a day to day basis.
Workout routines for Building your Forearms
Performing barbell curls behind your back is your initial exercise. The easiest method to do this is at a barbell rack, or with the set weight barbells. We'll assume you are at the barbell rack for this example. Its is best not to use the Smith machine with this, except if you have no alternative. Position the bar below your waist level to the place where you need to slightly bend at the knees to get the weight. Add the weight you want (preferably just the bar until after a practice set) and then bend down and grab the bar as if you were going to do behind the back shrugs. With your arms hard pressed up against your body for stability, curl the bar upwards making certain you mainly use your forearms. Roll the bar back down and repeat. This is best completed x3 sets of x10-x15 repetitions.
Next you can try out the rotating hand moves. You will be doing about 25 reps of this one, so get some light weights to begin with. Whilst standing simply just bring your arms up midway to where they are parallel to the ground at a 90 degree break in the elbow. Begin to rotate your wrists to where the dumbbells rotate inwards and outwards. Whilst rotating, slowly contract your arms up and down, as though doing a bicep curl. This is making all the muscles in you forearms get a burn.
Another great forearm curl is done with dumbbells at the side while standing or sitting. You will need medium weighted dumbbells, and then basically perform a bicep curl with your hands facing the opposite way. Reverse curls additionally help develop the forearms greatly as well as reaching the brachialis, which is the muscle that is situated beneath your biceps.
Make use of Supersets for Extra Benefit
A super set is where you perform another exercise immediately after a different exercise. In this particular example you may complete standard bicep curls, followed immediately by one of the forearm exercises listed above. Perform the bicep curls with medium-heavy weights, as you normally would. Use correct form, keeping your back and legs out of the movement. Immediately afterward, grab a lighter weight and perform the dumbbell wrist curls. This will give you a super burn and will ensure you are aching the following day!
Make Sure You Stretch!
Your arms are very important for nearly every lift you complete, and hurting one or both could cost you considerably. There are many muscle heads and tendons located on your arms that need stretching, and your biceps and forearms are the easiest to injure without stretching. Also make sure to rotate your hands around and flex them back to get a correct stretch which will keep hand fractures away. If you notice that either of your arms are starting to get bigger then use more weight on the under developed arm, and make sure you are watching your posture and technique. Poor technique can certainly contribute to under development, and even injury on your non-dominant arm.
Workout routines for Building your Forearms
Performing barbell curls behind your back is your initial exercise. The easiest method to do this is at a barbell rack, or with the set weight barbells. We'll assume you are at the barbell rack for this example. Its is best not to use the Smith machine with this, except if you have no alternative. Position the bar below your waist level to the place where you need to slightly bend at the knees to get the weight. Add the weight you want (preferably just the bar until after a practice set) and then bend down and grab the bar as if you were going to do behind the back shrugs. With your arms hard pressed up against your body for stability, curl the bar upwards making certain you mainly use your forearms. Roll the bar back down and repeat. This is best completed x3 sets of x10-x15 repetitions.
Next you can try out the rotating hand moves. You will be doing about 25 reps of this one, so get some light weights to begin with. Whilst standing simply just bring your arms up midway to where they are parallel to the ground at a 90 degree break in the elbow. Begin to rotate your wrists to where the dumbbells rotate inwards and outwards. Whilst rotating, slowly contract your arms up and down, as though doing a bicep curl. This is making all the muscles in you forearms get a burn.
Another great forearm curl is done with dumbbells at the side while standing or sitting. You will need medium weighted dumbbells, and then basically perform a bicep curl with your hands facing the opposite way. Reverse curls additionally help develop the forearms greatly as well as reaching the brachialis, which is the muscle that is situated beneath your biceps.
Make use of Supersets for Extra Benefit
A super set is where you perform another exercise immediately after a different exercise. In this particular example you may complete standard bicep curls, followed immediately by one of the forearm exercises listed above. Perform the bicep curls with medium-heavy weights, as you normally would. Use correct form, keeping your back and legs out of the movement. Immediately afterward, grab a lighter weight and perform the dumbbell wrist curls. This will give you a super burn and will ensure you are aching the following day!
Make Sure You Stretch!
Your arms are very important for nearly every lift you complete, and hurting one or both could cost you considerably. There are many muscle heads and tendons located on your arms that need stretching, and your biceps and forearms are the easiest to injure without stretching. Also make sure to rotate your hands around and flex them back to get a correct stretch which will keep hand fractures away. If you notice that either of your arms are starting to get bigger then use more weight on the under developed arm, and make sure you are watching your posture and technique. Poor technique can certainly contribute to under development, and even injury on your non-dominant arm.
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